Icyo imirire myiza ifasha mu kugira ubwiza

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  1. Imirire ku ruhu

Abari n’abategarugori benshi bashakira ubwiza mu gukoresha amavuta atandukanye, bakibagirwa ko uturemangingo tw’uruhu dukoze mubyo umuntu aba yariye.

  • Kurya imbuto n’imboga bihagije bikize kuri vitamin A na C (A: karoti, epinari, umwembe, ipapayi, inyanya… na C: amacunga, indimu, amashaza atumye, amashu, epinari, umwembe, inyanya…)
  • Kwirinda ibirungo bikabije n’ibisindisha n’ibiyobyabwenge.
  • Gufungura cyane ibikomoka ku bimera bigasimbura ibikomoka ku matungo aho bishoboka no kurya indyo iboneye.
  1. Ingaruka z’Imirire ku misatsi n’inzara

Kuko imisatsi n’inzara nabyo bikozwe n’uturemangingo tw’umubiri, indyo mbi ituma umuntu agira inzara n’imisatsi bitameze neza, bicika ubusa, bipfa kurwara.

Kugira ngo umuntu agire imisatsi n’inzara byiza, agomba kurya indyo irimo vitamini n’imyunyugugu biboneka cyane cyane mu mbuto n’imboga. Iyo imyunyugugu ya fer na sillicium bibuze mu mirire, inzara zirahazaharira. Fer iboneka muri soya, sezame, ibishyimbo, almonds, epinari, amashaza, imiteja, avoka… naho silicium (silicon) yo iboneka muri soya, ingano, umuceri wuzuye (utari umweru), imizabibu (grapes), amacunga, pomme (apple)….

  1. Imirire n’amaso

Imirire y’umuntu ijya igaragarira mu maso (indoro). Iyo amaso adatukura. Hari igihe atabasha kubona ahantu hari urumuri ruke, amaso akumagara, cyangwa agatukura, ibyo ugasanga biterwa kenshi na kenshi na vitamin A na B2 zidahagije (A wabonye ibiribwa ibonekamo naho B2 (riboflavin) iboneka muri Almonds, ibihumyo, avoka, …).

  1. Imirire n’inseko

Inseko akenshi igaragaza imirire iboneye ikongera ubwiza. Ariko iyo amenyo arwaye, ubwiza by’inseko burangirika cyane. Ibintu bitatu bituma inseko imera neza: guhora ugenzura amenyo yawe, kuyagirira isuku n’indyo iboneye. Ibiryo bikize ku munyugugu wa Kalisiyumu (Calicium) bituma amenyo akomera akamera neza naho indyo cyangwa ibinyobwa byuzuyemo isukari ndetse no kurya utuntu n’utundi hagati y’amafunguro bigatuma amenyo arwara. Kalisiyumu iboneka cyane cyane muri sezame, soya, almond, epinari, ubunyobwa, amata…)

  1. Imirire n’ibiro by’umuntu

Kugira ngo umuntu agire ibiro biri mu rugero rukwiriye akwiriye gushingira imirire ye ku bimera (vegetarian). Ntibyoroshye kubona umuntu ufungura ibiryo bishingiye ku bimera, ufite umubyibuho ukabije. Akenshi ibiro by’umurengera biterwa no gukoresha ibinure byinshi, cyane cyane ibikomoka ku matungo.

Iyo kuri iyi mirire tubonye wongeyeho isuku, ikiruhuko gihagije, imyitozo ngororamubiri, kunywa amazi ahagije n’indi mibereho yo kwirinda izwi, nta kabuza umuntu asa neza kandi akaba yirinze n’izindi ndwara nyinshi.

DUKESHA:

  1. Pamplona-Roger G.D (2000); Foods for Healing and Prevention, Editorial Safeliz Vol 2, Pages 21, 49-61.
  2. Hans D. and Aileen L. (2014); Health Power- Health by Choice not by Chance, The Stanborough Press Ltd, Pages 253, 254.

ANDIKA IGITEKEREZO

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